2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Author Archive

4.22.2018

CrossFit San Ramon – CrossFit

Front Squat (3×7 60%)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#


4.21.2018

CrossFit San Ramon – CrossFit

Skill Work

Muscle Up

4×5 of appropriate progression

Metcon (AMRAP – Rounds)

16 min EMOM

Min 1: 1 rope climb (rx+) 2 rope climbs

min 2: 6 DB Press 35/20 (rx+) HSPU

Min 3: 8 Pull Ups (rx+) C2B

Min 4: Row 12/8 cal (rx+) 15/12


4.20.2018

CrossFit San Ramon – CrossFit

Hang Clean (4×5 60%)

Metcon (AMRAP – Rounds and Reps)

25 min amrap

15 KB Swings 35/26 (rx+) 53/35

10 Headcutters

15 Sit Ups

400 M Run


4.20.2018 Challenge

CrossFit San Ramon – BootCamp/Crossfit Prep

Hang Clean (4×5 60%)

Metcon (AMRAP – Rounds and Reps)

25 min amrap

15 KB Swings 35/26 (rx+) 53/35

10 Headcutters

15 Sit Ups

400 M Run

***1 minute rest at the end of each round***


4.19.2018

CrossFit San Ramon – CrossFit

Push Jerk (6×3 record heaviest)

Metcon (Time)

5 RFT

5 Push Jerk 75/55 (rx+) 115/75

10 Pull Ups

5 Thruster

10 Push Up

5 Power Clean


4.18.2018 Weightlifting

CrossFit San Ramon – CrossFit Skills

Metcon (Weight)

8 min emom

1 hang power snatch

1 hang snatch

2 Overhead Squats

Snatch Pull (4×4 110%)

Snatch (6×1 any style )


4.18.2018 challenge

CrossFit San Ramon – BootCamp/Crossfit Prep

Skill Work

PVC hang cleans

Accessory Work

3×6

db press

barbell bent over row with reverse grip

lateral raises

ring push ups

Metcon (AMRAP – Reps)

6 min amrap

20 Double unders

10 Toes 2 Bar

12 Dumbbell Front Rack Lunge 35/20 (rx+) 50/30

rest 2 minutes

6 min amrap

20 Kayakers 20/14

10 Box Jumps 20/14

10 Air Squats